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BoostcampPNG

Kasahara FBW 3x week

by Bartek L.
6 athletes joined

Program Description

Big gainz

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 22, 2024 05:58
  • Last Edited
    Jan 31, 2025 06:20
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
8 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Overhead Press (Barbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
8 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Overhead Press (Barbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
8 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Overhead Press (Barbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
8 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Overhead Press (Barbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Pendlay Row
5
10 reps
-
6
Nordic Curl
4
-
7
Farmer's Walk (Weighted)
4
-
8
Copenhagen Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Pendlay Row
5
10 reps
-
6
Nordic Curl
4
-
7
Farmer's Walk (Weighted)
4
-
8
Copenhagen Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Pendlay Row
5
10 reps
-
6
Nordic Curl
4
-
7
Farmer's Walk (Weighted)
4
-
8
Copenhagen Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Pendlay Row
5
10 reps
-
6
Nordic Curl
4
-
7
Farmer's Walk (Weighted)
4
-
8
Copenhagen Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Press
3
12-25 reps
-
5
Dip (Weighted)
4
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Arnold Press
5
12 reps
-
8
Lat Pulldown (Single Arm)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Press
3
12-25 reps
-
5
Dip (Weighted)
4
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Arnold Press
5
12 reps
-
8
Lat Pulldown (Single Arm)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Press
3
12-25 reps
-
5
Dip (Weighted)
4
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Arnold Press
5
12 reps
-
8
Lat Pulldown (Single Arm)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Press
3
12-25 reps
-
5
Dip (Weighted)
4
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Arnold Press
5
12 reps
-
8
Lat Pulldown (Single Arm)
5
12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Paused)
3 Sets
3 Reps
-
3
Deadlift (Barbell)
3 Sets
5 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Pendlay Row
5 Sets
10 Reps
-
6
Nordic Curl
4 Sets
-
7
Farmer's Walk (Weighted)
4 Sets
-
8
Copenhagen Plank
4 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Paused)
3 Sets
8 Reps
-
3
Squat (Barbell)
3 Sets
5 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
6
Overhead Press (Barbell)
4 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
-
2
Bench Press (Close Grip)
3 Sets
5 Reps
-
3
Squat (Barbell)
3 Sets
5 Reps
-
4
Single Leg Press
3 Sets
12-25 Reps
-
5
Dip (Weighted)
4 Sets
-
6
Bicep Curl (Cable)
4 Sets
10 Reps
-
7
Arnold Press
5 Sets
12 Reps
-
8
Lat Pulldown (Single Arm)
5 Sets
12 Reps
-